"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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Note: Today’s training session is a “Sprint Version” of the infamous “Fight Gone Bad” workout. Athletes can pick their start station, but must honor the order of rotation. Advanced Athletes should strive for an average of .50 to 1:00 sprints, to allow for a full minute of work at each station. How many Athletes can achieve 100 or more “Rx’d” repetitions between all five stations? This is gonna’ be a good one!

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Good luck and safe travels to Greg Amundson who will be doing advanced Warrior Yoga training at SEALFIT this weekend, and filming video footage for Mark Divine’s new book “Kokoro Yoga.”